6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:15am- Training session - KBM - DB 20s Week 12 Medium Day
24kg TGU x 1/1
48kg DL x 5
20kg BU FSQ+PR x 3/3
24kg 2H SW x 10
32kg TGU x 1/1
48kg DL x 5
24kg BU FSQ+PR x 1/1
32kg 2H SW x 10, x 1
40kg 2H SW x 10, x 4
6x:
20kgs DHP x 5 (DCL+DMP) x 5 DSN x 5 DFSQ x 5
90 seconds rest between
Done in 18 minutes, not my best day. Starting set 4 I had to set the bells down before the DSNs to reset grip. It extended the overall length of the session.
Indian clubs x 2 minutes90 seconds rest between
Done in 18 minutes, not my best day. Starting set 4 I had to set the bells down before the DSNs to reset grip. It extended the overall length of the session.
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Well, this is the last week of this cycle and it shows. Today was tough, I have not had too much of a back off during this long 12-week cycle, and the accumulated volume and high effort has me clearly seeing that some rest is in order soon. No danger here of injury, and body feels good, just have not been able to turn up my performance the last several weeks. I still think I am getting a lot out of this and have two more work sessions to go. I need to spend some time figuring out what type of program to try next. My sense is low rep, strength focus. Probably cleans, presses, squats. Very simple. Total Tension Complex. I think doubles not singles. Just need to figure out bell size and rep scheme.
